Athletes,

First off the answer is no. This day will not effect your competition. If anything it will ready your body for the fun to come!

Jared – FTCF

A. Warmup
Coaches Choice

B. WOD
1RM OHS
1RM Benchpress

Depending on your weakness pick one of the following
Pistols
Double Unders
Kipping/Butterfly pullups

Competition athletes please be careful with the pullup work. That will possibly effect your performance. But remember…our warmups sometimes have 20+ pullups in them!